Eat no high
People who eat high cholesterol foods usually have high cholesterol
with high cholesterol levels have high rates of heart disease,
stroke, and cancer. The evidence is very clear.
In fact, eat no cholesterol at all!
Can you name some foods that
are high in cholesterol?
people say "beef and pork." They are stunned when they learn that
chicken and fish contain cholesterol too.
A serving (300 calories) of poultry, fish, or other
sea animals has about as much cholesterol as a serving of beef or
pork. How can that be?
Because all animals have
cholesterol in their cells: every fish in the ocean, every bird in the
sky. Cholesterol is an essential part of animal cell
could not live without the cholesterol in their bodies.
Animal flesh and cholesterol
cholesterol food list. It shows the
cholesterol in 300-calorie portions of common flesh
|Type of Animal Flesh
|chicken, white meat,
|turkey, dark meat,
|turkey, light meat,
|chicken, dark meat,
Most people know that beef and pork are high cholesterol foods. But a
300-calorie serving of chicken contains more cholesterol than the same
serving of beef or
pork. And the popular "high omega 3" varieties of fish have almost as
cholesterol as beef and pork. Salmon has 95% as much cholesterol as
beef. Even tuna contains a hefty dose of cholesterol.
in eggs and dairy products
like animal flesh, most animal secretions contain cholesterol.
Here is another high cholesterol food chart. It shows the amount of
cholesterol in a 300-calorie portion of eggs or dairy products:
or Dairy Product
||Mg Cholesterol Per
(half and half)
fat milk, 2% fat
fat milk, 1% fat
cheese, 2% fat
cheese, 1% fat
Egg white is the only animal product that is cholesterol-free.
However, there is no good reason to eat egg whites. Get your protein
from plants. There are many excellent
vegan protein sources.
Don't buy nonfat dairy products just because
lower in cholesterol. Why?
There are many more reasons to follow a dairy free diet. And there are plant substitutes for every dairy product. Also see our section on vegan foods
for reviews of non-dairy milks, cheeses, and ice cream.
- They all contain cholesterol. Even small
amounts can harm our health.
- Dairy products contain a lot of saturated fat,
which raises cholesterol
- Casein, the main dairy protein,
also raises blood cholesterol levels. There is a lot of casein
in skim milk and in other nonfat dairy products.
Don't we need some cholesterol in
Humans make about 1000 mg of cholesterol per day, which is all
we need and all we can handle. If we eat any cholesterol at
bodies have a hard time getting
of it. Avoid all foods high in cholesterol.
But be aware that there are other causes of high
cholesterol, and not all of them are animal foods.
Government guidelines say we should limit our intake to no more than 300 mg
of cholesterol per day. Sadly, lobbyists from the animal food
industries influenced the people who wrote the guidelines. So,
300 mg is the maximum, and there is no minimum. The maximum
should be 0 mg. Vegans don't eat any cholesterol at all. For optimal
health, no one should.